80/20 Training to Race Faster, round 2, with Matt Fitzgerald and Ryan Whited

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Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. Today we discuss 80/20 running, low heart rate training, high intensity running and pain management with Matt Fitzgerald and Ryan Whited.
#8020 #8020running #8020training #mattfitzgerald #zone2 #zone2running
Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym.
Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Chapters:
00:00 Intro
04:17 Welcome Matt and Ryan!
05:10 The fundamental principles of 80/20 running (Matt)
08:21 The challenge of slowing down training pace (Matt)
13:04 Zero-high-intensity vs. 80/20 training (Matt)
15:39 Active strategies for managing pain in training (Ryan)
18:40 Running and recovery, the dance with pain! (Matt)
21:37 Pain education in the Sports Med curriculum (Ryan)
22:06 Floris’ Berlin Marathon calf issue: rest vs. active preparation (Ryan)
24:47 Pain is mercurial, 50-mile race story (Matt)
28:51 Pain and damage are not necessarily equal (Ryan)
29:06 Floris’ “Back story” how pain can surprise you and bias confirmed (Ryan)
31:51 Discomfort on raceday and mindset (Ryan and Matt)
35:10 High-intesity training: 100% vs. 90% (Floris)
36:40 Placebo and Nocebo effect (Ryan)
37:25 Trackable devices, psycho-social effect of data (Floris and Ryan)
38:10 How we label ourselves and our injuries (Ryan and Matt)
43:28 The expectation of pain (Matt)
44:36 Practice bouncing back, with community (Ryan)
45:55 Contributory lifestyle and belief factors to pain (Floris and Ryan)
47:33 How biopsycho-social and mindset factors could influence physical outcomes (Matt)
50:54 Smiling in the pain cave, mantras (Ryan and Matt)
53:08 Find out about Ryan and Matt’s book, and them! amzn.to/474hTmK
54:55 Closing thoughts
56:44 Outro
LINKS & TOOLS MENTIONED
► Pain & Performance (book) - by Ryan Whited and Matt Fitzgerald ~ amzn.to/474hTmK
► 80/20 Running: Run Stronger and Race Faster By Training Slower (book) ~ amzn.to/3GHvO7s
► The Comeback Quotient (book) by Matt Fitzgerald ~ amzn.to/3v5iJCy
On Pace: Discover How to Run Every Race at Your Real Limit (book) ~ amzn.to/3RR7Mh1
► Arthur Lydiard ~ www.lydiardfoundation.org/our...
► Dr. Phil Maffetone ~ philmaffetone.com/
► Everything Is Figureoutable (book) by Marie Forleo ~ amzn.to/3GSjth0
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND OUT MORE ABOUT MATT HERE:
► Website ~ mattfitzgerald.org/
► 80/20 Endurance ~ www.8020endurance.com/
► Dream Run Camp ~ dreamruncamp.com/
FIND OUT MORE ABOUT RYAN HERE:
► Paragon Athletics gym ~ paragonathletics.com/
► Bio ~ paragonathletics.com/personal...
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Podcast: extramilest.com/podcast/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and RU-vid channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at www.pbprogram.com.

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31 май 2024

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Комментарии : 61

@FlorisGierman 5 месяцев назад

*Want to win a new COROS PACE 3 running watch, the same one I use? To enter, subscribe to my RU-vid channel and comment: what was your favorite takeaway, lesson or quote from this video? I will purchase 1 watch and mail it to a winner by January 31st🚨*

@TheRst2001 5 месяцев назад

Favourite takeaway is that zone 3 type exercise is classed as high intensity 20 percent side , its not a grey zone

@patrickmeehan9752 4 месяца назад

This episode unlocked a long lost memory for me having a swollen ankle from a final run just before my first marathon ever. I thought, like you Floris, I had blown it. But I had paid for the race and I thought I'll just try. Race day comes with no pain and lots of amazing memories, and the swelling had strangely gone. Enjoyed that first marathon even more! Thanks so much for the podcast, Floris - great guests once again.

@puetzranch 5 месяцев назад

I agree that a big reason to go faster is to get done sooner.

@anthonyhorsnall1516 5 месяцев назад

I like the lesson that “pain and damage is not the same”. In the taper for a recent 10k I experienced pain in the calves, hip and hamstring during the week but as soon as I started my race it all disappeared.

@FlorisGierman 5 месяцев назад

It's amazing how our bodies can surprise us during a race! Glad to hear that your pain disappeared and you were able to perform well Anthony.

@babcit 5 месяцев назад

Salah satu saluran yang menjadi inspirasi saya selama ini. Sudah saya jalani latihan MAF selama 5 bulan. Awal latihan di bulan Juli dapat di pace 10 min/km dengan HR 150bpm. Dan sekarang bulan Desember sudah di pace 7 min/km dengan HR 150bpm. Sangat luar biasa. Salah satu pelajaran dari video di atas, selama kita latihan MAF sangat sedikit cidera. Bersabar dan konsisten adalah kuncinya. Terimakasih salam dari Indonesia 🇮🇩

@FlorisGierman 5 месяцев назад

That's amazing progress! Keep up the hard work and you'll continue to see great results.

@dsfrye01 5 месяцев назад

I really like Matt’s comment of”Everything is figureoutable”. It’s so true. When we get away from the emotional state we are in, things can get better. 55:40 Great episode. So many wonderful nuggets. Pain is a signal. It doesn’t have to be a stop sign.

@FlorisGierman 5 месяцев назад

Absolutely! Matt's comment is a powerful reminder that we have the ability to overcome any challenge we face. It's all about shifting our mindset and believing in our own problem-solving abilities. Thanks for sharing your thoughts Scott!

@tompatrick795 5 месяцев назад

First of all guys, great interview. I am currently reading 80/20, but I’d been lagging so this video has inspired me to get back to it. Like so much of Floris’ content, it resonates with me. I was told in my 40’s that I had osteoarthritis and much of the advice was to give up any ballistic exercises yet somehow remain fit. It never made sense. Yes there was pain but there was never any useful information such as “how advanced the arthritis was”. Anyway retired at 55 and started running again. Yes there was pain but then the benefits came. Most of my pain got better during exercise. I’m 59 now and started distance running 2 years ago and recently completed first marathon. Trusting yourself is so important.

@dronn5150 5 месяцев назад

I enjoyed Matt elaborating on the dance we do with our pain or discomfort and how no one is more suited to navigate this dance than the person experiencing it.

@FlorisGierman 5 месяцев назад

Yes, I totally agree! Matt really nailed it when he talked about the dance we do with pain and discomfort. It's all about finding our own rhythm and owning the dance floor.

@nicholashernandez6060 5 месяцев назад

The idea of reframing/renaming "my injured knee" to "my healing knee". I think this can be very useful to someone like me who sometimes speaks in slightly pessimistic way

@arleenm7367 5 месяцев назад

Fascinating discussion - thank you! Reminds me of a few years ago when I did the Marine Corps Marathon with a nagging sore hip. After I finished the race the pain was mysteriously gone - like the marathon cured my hip pain.

@TheRst2001 5 месяцев назад

Two for me . Zone 3 is not a grey zone its part of the 20 percent high intensity work outs . The Pendulum between Pain and injury is a great visualization to stay in the middle 👍

@joanc4345 5 месяцев назад

Hey Floris, I won't get tired of thanking you and the work you do. Thanks for these interviews! This one was really interesting but I was really looking forward to hearing Matt's opinion about MAF method and base building so very glad you asked that. I am currently in the base building phase with mostly MAF running but I will be incorporating some strides here and there in a few weeks. Let's see how this goes :)

@bartb217 5 месяцев назад

My favourite takeaway and lesson was the confirmation and/or explanation why almost every race, the days before the race I have "pain" in a part of my body that is gone at the start. It is even the other way around: when I don't feel some sort of pain or discomfort in the days before a race, I usually have a bad race, so experiencing that "pain" feels like some sort of comfort, I even miss it when it is not there. It is part of my (mental) preparation.

@isaachays4146 5 месяцев назад

Hi Floris. Big fan of the channel and this might be my favourite episode yet. I work in health care and every day I see the way the mind influences pain. Such an important message you guys have helped share.

@pedroestacio6936 5 месяцев назад

"They day you don't want to come in, is the day you need to come in"

@otippol 5 месяцев назад

Thank your Floris for this episode. I think it is essential to know as we enter the new year. My favorite part for sure was the NO-cebo effect. I liked how your guest empathized, “it’s not your hurting knee, rather your healing knee.” Just changing the wording can have a positive effect. LOVE IT!

@edithgruber2125 4 месяца назад

Getting good at dealing with discomfort really hit a note. I'm pretty good at dealing with the slowly increasing pain in a marathon but the quicker onset in 3000, 5000 or 10,000 m races is hard for me. Because I don't like to experience it, I tend to avoid it by slowing down when I could probably keep running at the same pace. Same is true for fast intervals on the track or race pace tempo runs. In races, competing for a position can distract me from it but it doesn't always work. I guess I would have do intervals more regularly to get good at coping with that sort of discomfort.

@Running_for_His_glory 5 месяцев назад

Thanks Floris for this podcast, listening to it just as I finished at long 20km easy run and I can relate to some sections relating to pain. I enjoyed the part about changing the language of how we talk about ourselves. Getting over past traumas will help us move forward.

@jrochez 5 месяцев назад

Great episode Floris! Really interesting. 2 takeaways for me: pain and injury aren't necessarily the same, and preparing for difficult races there is a focus on mental toughness that's really needed to succeed and solve that by practice being in those challenging situations.

@andriikalyniuk6360 5 месяцев назад

11:03 Moderate intensity stuck reason - unconsciously compromise between "to get it done" and "suffering unnecessarily"

@benstevens1718 5 месяцев назад

Great discussion. 99% of my runs (regardless of the pace) have some sort of calf discomfort coming from my lower back. Some days are better than others. Constantly running in that discomfort is reminding me that it is more likely to be there on the day of an event & learn how to manage my form, pace etc. A suite of exercises is definitely helping, but the calf sniper can come out of nowhere. Knowing that it's neural & not 'damage' is something that I constantly have to talk to myself about. 'It's not injured...'

@aekeegan 5 месяцев назад

Thanks Floris. Another excellent program. Like others I found the ideas of disconnecting pain from damage and healing through use really interesting. Also realizing that there can be more fear and mental pain in anticipation of coming exertion (e.g. the intervals to come) than in the reality that comes from staying present in the moment.

@user-gv8wf8co6n 5 месяцев назад

Very interesting… 🤔 I fell exactly midway into a 21k trail run. Finished the race on a fractured ankle- pain didn’t start until after I stopped. Started running again after 100 days of recovery this summer. Looking forward to trying 80/20 training. Thank you for this talk 😊

@andrewwillcocks8751 5 месяцев назад

I’ve been recovering from a prolapsed disc so this episode was super helpful to me for understanding pain and how best to work with it 👍

@albionicperpetrator1 5 месяцев назад

Very relatable and quite comforting

@user-gv8wf8co6n 5 месяцев назад

Oh, and I just read “Life is a Marathon” - so inspiring 💪🏼

@mailorlee2 5 месяцев назад

What a great convo, especially the part about pain. Recently my husband and I drove three hours to do a half marathon in San Jose and the night before the race, while checking in our hotel, my left foot started hurting out of nowhere. The pain was so excruciating that it was crippling me minute by minute. I could barely walk. I had to hold onto my husband to get to our room and almost had to request for a wheelchair. My husband almost convinced me to not run the following day, but we drove so far and i had been waiting to do this race, so I told him I wanted to sleep on it and pray for a miracle. I rubbed some Bio Freeze on it and slept. The next morning, I was good as new. I was nervous that morning at the starting line but I experienced zero pain during the entire race. It's still mind boggling to me.

@FlorisGierman 5 месяцев назад

Wow, that sounds like such a rollercoaster of emotions! I'm glad you were able to overcome the discomfort and experienced zero pain during the entire race.

@zachkeyes908 5 месяцев назад

I like the comment on not only being good for physical health but also mental to keep working through the injury not just stopping.

@FlorisGierman 5 месяцев назад

Absolutely Zach! Taking care of our mental health is just as important as taking care of our physical health. It's all about finding that right balance.

@gustavojc 4 месяца назад

@FlorisGierman, it would be nice to bring someone who advocates other protocols of training, like Dr. BART KAY who says one should never do Zone 2, just intense exercise with the appropriate recovery im between.

@etienneletourneau1509 5 месяцев назад

The Running Clinic did an amazing educational job about injuries management. There is this protocol call PEACE & LOVE : Protect, Elevate, Avoid anti-inflammatory, Compression, Education and after this, back at work with: Load, Optimism, Vascularisation, Exercise. Totally in agreement with your talk, back by science.

@FlorisGierman 5 месяцев назад

Looks like PEACE & LOVE is the perfect recipe for injury management! Who knew all we needed was a little love and optimism to heal those sore muscles? Thanks for sharing your agreement and spreading the positive vibes!

@shagbaker377 5 месяцев назад

My favorite lesson is how people tend to think more than what they are in training. I started May 1 at 50. I was slow and still am. My overall mile is down about four minutes, and I can keep a pace I had to run at when starting. I keep the most dangerous thing in check - my ego. I still work primarily on a treadmill, walk more than run and look where I have come from moreso than where I am going. I have one 5k down. I want to run more. Thanks as always, Floris. Love your content.

@FlorisGierman 5 месяцев назад

That's amazing progress! It's great to see how far you've come since May 1. Keep up the consistent training with joy and you'll continue to see improvements in your running!

@albertlacson6327 2 месяца назад

I love your podcast, Floris!! Thanks so much for all your hard work in lining up great guests and conducting fascinating interviews. I have a question: do you know if it's possible to do 80/20 in one run??? For example, if I run 10 miles and do 8 of them at an aerobic pace, and then 2 miles really pushing it, would this be useful? Or, should I do completely separate runs, some building up an aerobic base and then others runs at threshold?

@danielsharp6272 5 месяцев назад

Loving the personal best program! Great video!

@FlorisGierman 5 месяцев назад

Happy to hear that Daniel! Excited for your training and racing journey ahead, talk more soon. Cheers

@dcutl 5 месяцев назад

I learned that Pain does not necessarily mean damage. There are ways to work around discomfort without losing fitness. Also, runners tend to run comfortably above "Ventilary Threshold".

@user-vl2ex4wl2h 5 месяцев назад

I havn't looked much into it but I am curious if their is a correlation between MAF training and critical speed? I saw that it is was suppose LT1 is estimated to be near critical speed but I did not know if there was anymore research into this.

@miroslavsvraka 5 месяцев назад

Does 80/20 formula works even if run only 5 - 8 hours weekly ?

@FlorisGierman 5 месяцев назад

Absolutely! The 80/20 formula can still be effective, also if you have 5-8 hours to dedicate to it each week. More training volume is definitely not always better.

@miroslavsvraka 5 месяцев назад

Thank you

@georgeabraham5672 2 месяца назад

Should we do 100% MAF or 80/20?

@atkatk4580 5 месяцев назад

I like the part at 32:40 practice being uncomfortable helps on race day.

@FlorisGierman 5 месяцев назад

Absolutely! Practicing being uncomfortable from time to time is a great way to prepare yourself mentally and physically for race day, just don't overdo this. It helps build resilience and endurance.

@atkatk4580 5 месяцев назад

So for the 80/20 who not 180 minus your age?

@nodakjohnsful 5 месяцев назад

"You don't have to be faster than the bear just your friend". Another is" I drive a VW van hurry is not in my vocabulary" 😂😂

@FlorisGierman 5 месяцев назад

Haha, true! But let's hope we never have to put that theory to the test with a bear!

@quengmingmeow 5 месяцев назад

At 38:44, they discuss how people will describe themselves as “injury prone” or other negative ways to describe themselves and how to change the language in order to change the mind. I have done this in a slightly different way. I am a guy who has always hated the winter and hated the cold. Every winter I would complain up a storm and bitch about every bad thing about winter. By February, I would be slightly depressed (yeah…wonder why). My wife would be doing the same thing, until one year she came up with the idea to make a commitment to not complain about the cold. We wouldn’t lie to ourselves and say something was good when it sucked….we just did not speak the negativity….think but not speak. It’s now at least 7 years later right now…and I still hate the winter and everything about, but not verbalizing it has done wonders for my mood. No depression or sour mood come February. No “seasonal depression”. I don’t know why….my guess is that the actual verbalization takes the concept that I am thinking about and makes it real by moving it into other areas of the brain. Not sure….but it works better than anything else I’ve ever heard about.

@FlorisGierman 5 месяцев назад

That's such an interesting perspective! It's amazing how changing our language can have such a positive impact on our mindset. Thanks for sharing your experience!

@toby9999 5 месяцев назад

Psychology aside, I guess it depends on where you live? I wouldn't want to run in snow or a blizzard, but we don't get snow in Melbourne. I hate our summers. I get a summer SAD. I just dont want to be outside on hot days. So for me, work-arounds could be go early morning or find indoor alternatives.

@werty17 5 месяцев назад

“Tissues heal with use” Ryan Whited. This is something that you definitely find out when you start loving running more and more. Even though your muscles are sore and tired, going for a short run, 2k-4km, always makes me feel better physically and psychologically. Side note: Just bought the path projects sykes shorts and I just want to spend time running in it 😂

@jenniferkellett4314 Месяц назад

It was disturbing for me to hear the poor advice given by the medical practitioners and physiotherapists consulted by these two. As a retired physiotherapist I can testify that ‘rest is not the answer’ has been known for many years by myself and my contemporaries based on very sound research. Total rest causes deconditioning all over and predisposes the individual to further injuries. The research about the correlation between back pain and radiological findings being poor has also been well established for years. There are real and serious injuries that should not be self diagnosed and self treated so seeking good advice by up to date practitioners is important at times.